Drill: Jump & Maximum Vertical Jump

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Coaching Objective

Skill Level: Advanced, Skill Development: Strength & Rebounding. This drill will help you improve your leg and core strength and help you increase power. Regular execution of the drill will increase your vertical leap and help you jump higher and stronger.

Drill Instruction

  1. Start this drill from a secure & supported elevated height between 20cm to 40cm high. You can use a small secure step in the backyard or frontyard.
  2. Start with feet shoulder length apart facing the position you will jump.
  3. Jump off from both feet, land on both feet and on landing perform a maximum vertical jump off both feet. Jump straight up with hands in the air and push as hard as you can.
  4. Complete 10-12 repetitions. Repeat this 3 to 5 times and rest for 30 seconds in between your 10-12 repetitions.

Coaching Messages

  1. CHALLENGE YOURSELF: Jump as hard as you can.
  2. Don’t rush, focus on power, jump hard and as high as possible.
  3. Jump straight up and maintain your balance and control.
  4. By pushing yourself you will improve your power and build strength.
  5. Change the drill slightly by performing your maximum vertical jump off your right foot or your left foot.
  6. Be Strong and Be Awesome!

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